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How to Handle a Stall in Weight Loss

Here's What to Do When Your Weight Loss Stalls

Losing weight is a journey, and we firmly believe you're more likely to keep the weight off by making healthy lifestyle changes. The problem is that many of us like the weight to come off fast, but even with the best intentions, weight loss can stall. When this happens, it's time to reassess and tweak your plan of action.

Related: The Best Workouts For Weight Loss

What's Up With Your Workouts

  • If you are just doing cardio, it is time to add strength training — at least twice weekly. When you lose weight, you're losing both muscle and fat, and you need to build the muscle back up. Muscles burn more calories at rest than fat, so increasing your muscle mass will improve your metabolism.
  • It's time to add some intensity to your workouts. HIIT workouts, mixing vigorous intervals with rest periods, burn more calories both during and after the workout. Also, HIIT workouts target fat and that is what you want to lose, NOT muscle.

Related: Lose Weight With These High-Fiber Breakfast Ideas

Are You Paying Attention to Your Food Choices

  • A weight-loss plateau is often a sign that you need to review your best practices around eating. When you started changing your eating habits, you likely did one or all of these: measured out your portions, tracked your calories, read labels. It's time to start all those practices again.
  • Are you eating enough fiber? Successful dieters eat high-fiber diets, because fiber is filling and helps prevent overeating. Add chickpeas, broccoli, and whole grains into your diet.

Remember that you might be building muscle during this plateau, and muscle is denser than fat. Even though you weigh the same, you may actually be in better shape; trust how your clothes feel rather than the scale. And keep maintaining! Your weight loss has stalled, but focus on not gaining back those hard-lost pounds and hopefully rebooting your efforts will get everything going again.

Image Source: POPSUGAR Photography / Sisilia Piring
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